May Ending, June Beginning

The results are in. Drumroll please....

I've lost inches! All over the place. Holy $%#@! 

5" on my waist, 1" off my ass (sob), 1" off my bust (sob sob), 3.5" off my thighs, and apparently I do not know how to measure my biceps. Marek said I did them wrong. They definitely did not grown over an inch. So we will have to see next month. Sorry. Oh and my weight - down another 1.6lbs from last week. A total of 3lbs from last month. Woo! I am so proud of myself. 

If you recall, my May workout schedule was very tedious. I completed all of it except my final Wednesday Challenge. :(  I just ran out of time. No excuses, but missing one workout in a month is pretty damn good. Yes?

Mondays - COMPLETE

Wednesdays - MISSED ONE :(

Thursdays - COMPLETE, including two 5km runs

 Saturdays - COMPLETE

My PTNB is busy finishing her Masters, so I am going to make my own workout plan for June. I am going to try to follow a "Push/Legs/Pull" format. I did some reading and believe this will be the best workout routine for my body. 

It will basically follow this format:                               

Monday: Push                       

Tuesday: Off                        

Wednesday: Legs                    

Thursday: Off                    

Friday: Pull                            

Saturday: Off                 

Sunday: Cardio                        

Wish me luck at constructing my June plan. 

Thank you again for all the thoughts and follows!

Lindsay's Chocolate Pudding

I found something to curb my chocolate cravings now that I am eating clean. PUDDING. Delicious, creamy, chocolate pudding. A girlfriend of mine shared this recipe with me, and I'd like to share it with you.

Lindsay's Chocolate Pudding
1 can (400mL) of coconut milk
2 tbsps of agave nectar or honey
2 tbsps of cocoa powder
4 tbsps of chia seeds

Mix together. Cool in fridge. Serve. Makes 2 cups or 4 servings of pudding. I like to heat mine up and mix in a tad bit of almond milk. Deeeeelish!

Nutrition Facts 
(per 1/4 cup serving)
Calories 115
Sodium 23mg
Sugar 4g
Protein 3g

Enjoy!

Asics Gel-Nimbus!

Yes, I realize it sounds like I bought a racing broom, which would have been cooler than a pair of shoes. Unfortunately I am not at Hogsworth and the Gel-Nimbus are my brand new running shoes!! I fricken love them! My PTNB told me to go to The Running Room if I was going to buy new shoes and now I understand why.

The staff asked me what I was looking for, how long I had been running and what my goals were. Then they did a gait analysis, making me walk back and forth in the store and stand on one foot at a time. This way they could check my arches and how/if I turn my feet out/in when I walk. Turns out I am an "underpronator", meaning my foot does not roll inward enough when hitting the ground. To prevent injury when running I need "neutral cushioned shoes."

The Gel-Nimbus are "cushioning" shoes made specifically for people who run like I do. They are as light as a cloud (nimbus) and feel super comfortable. I have yet to run in them, but I am sure they will deliver. Check these puppies out. They are purple with green/yellow accents, have a heel clutching system, a sockliner, and great breathability. Yup. Love them.

I also purchased "Running Room's Guide to Running" by John Stanton (founder of The Running Room). I can't wait to read it. The chapters cover everything from building your running program, clothing and shoes, weather and running, nutrition and race tips. There is even a separate chapter about "running for women." This will be a great book to read leading up to my 5km (or 10km) run in August. I absolutely love the fact that John Stanton is from Edmonton, where The Running Room was started. Go City of Champions!

Goal reached: bought new shoes
New goal: read Running Room's Book on Running

Weigh In #6, Detox and Training

Today was a great day. I weighed in at 0.4lbs less than last week. I'm down to 143.6! Woo. Lets hope I get off this plateau. I'm not losing as much weight as fast as I wanted to, but my body is looking trim! Next friday I get to measure too!

Speaking of "plateauing" I met with a gf last night about cleansing/detox. She is a firm believer that cutting out the toxins in your diet will help with excess weight loss in addition to many other health benefits. In laymen's terms, toxins in our bodies get stored in fat cells. Therefore it only makes sense that eliminating toxins will eliminate fat. She is on a 30 day detox right now - free of dairy, gluten, soy and sugar. Insane!

I tried cutting out dairy for a week a few years ago. It was so difficult. But i'm thinking a cleanse may be something to try. I could substitue cow's milk with almond milk, stop eating yogurt, and no more cheese. For a month. Ugh. It's a thought, but then I read a bunch of stuff online about dairy withdrawals. Shakes, headaches etc. Would it be worth it? Should I try cutting out gluten instead? My best friend is a celiac and she has such a hard time with eating. Choosing the right foods, gluten-free this, organic that. It is a royal pain in the ass. She wouldn't wish her disease on anyone, not even her enemies. What are your thoughts on detoxing? Any hints? Tips? Ideas?

As a last bit to share, I started training for my 5km run today. I did a 5 minute walk to warm up,  followed by 5 minutes of running (5.0) and 1 minute of walking (3.3) until I hit 40 minutes. Finished with  5 minutes of walking. I did 45 minutes of cardio and only went 3.2km. I was devastated. How would I ever run 5km in 30 minutes at this rate? Then my brain turned on. My treadmill is on the imperial system. And 3.2 miles is just over 5km. I did it!  In fact if I subtract the walking, I ran 5km in 35 minutes. Heck yes! I was/am ecstatic! Grinning like an idiot. So happy!! I'm actually going to be able to do this 5km run.

I called my PTNB and told her the good news. She said I need to run the 10km. Ha! We will see.

Wednesday Challenges #3 and #4

I just realized that I did not record my past two "Wednesday" challenges (one done on a Friday, and one done today). Hey, at least I'm still doing my workouts! The long weekend screwed me up!

As a recap I am doing the following:
Starting each session with a 10 minute warm up run/cardio
Then timing:
100 squats
100 push ups
3x 1 minute wall sits
100 bicep dips
100 crunches
Then finishing with a 5 minute cool down walk/cardio

      Wednesday Challenge #3
1:30 Longer than Last Week :(

Did 10 MORE Push-Ups (70)

  

 Wednesday Challenge #4

Beat Last Week Time by 1:42 :)

Did 10 MORE Push-Ups (80)

I pushed myself extra hard today and it paid off. I will continue to do this challenge throughout June until I can do the full 100, 100, 100, 100 and shave more time off! I also need to start training for my 5km race and get some running shoes! Whoo! I'm off to make a protein shake. Thanks again for following me!

Running A 5K on August 24, 2013

Holy crap! I am registered to run 5km in the Edmonton Marathon. Am I crazy? No - I'm just all about pushing myself these days. And Bronwyn screaming at encouraging me via text helped too. :P
I am super excited to accomplish this daunting race. Yes, I understand it is ONLY 5KM, but for me that is huge! I've never been a good runner -  claiming "asthma attack!!!" anytime I was pushed too far.

This is the route I will be taking, seems nice enough. No major hills thank goodness. I am hoping that Marek will register with me. Apparently he will "destroy everyone"... ha ha. Right.

My good friend Kelly, who has run quite a few races and half marathons, has offered to take me under her wing. She is going to take me running, show me how to breath, how to open my chest, and any other tips she has for me.

]Kelly told me about an app called "runtastic" that maps your routes with GPS, tracks your speed, elevation and plays your music. You can even track other activities other than running. So cool! I can't wait to try it out on Tuesday when we go running together.

I am asking for a pledge of support (see link below) from anyone who has been following my blog. Not only for KidSport Canada, but for me - to show me you believe in me. If a monetary donation is not feasible, leave me a comment and pledge your support with your words. Thank you all! I'm so pumped!!

Sponsor Kathryn Shaw in the 2013 Edmonton Marathon 5km Run

New Goal: get some new shoes!!

Weigh In #5 and My Immune System

I'm disappointed. My weigh in was 144.0lbs again. No change. I am hoping it means that I have lost fat weight and gained muscle mass. I guess we will see once I do my measurements in two weeks. Fingers crossed. Could be worse. I could have gained weight. 

I wanted to thank my coworker Larry. I walked in to work today feeling low because of no change. Larry looked at me (hadn't seen him in 2 weeks) and said "damn Katie. You look great. Your ass is so much smaller." ha ha ha. Thanks??? 

So for those of you who don't know me, I have been fighting CHRONIC strep throat since I was 8. I'm talking 5 times a year or more. This year alone I have had it non-stop since March. I have been on 4 rounds of anti-biotics with no avail. This week I had another swab done and I was negative for Strep-A. It is finally gone (for now). And for those of you wondering - yes I still have my tonsils and no getting them removed won't make any difference now.

I took to the internet to figure out a way to boost my immune system. Right now I am on a daily supplement from Nurti-lite, my sister-in-law sells, called Women's Pack. You can buy it from her on this link. It is a small packet that comes with a multi-vitamin,  cal-mag D, ocean essentials (omega oils) and a "Shine" with vitamin C and biotin. I love it. I am also taking echinacea with rosehips, garlic, another vitamin C and vitamin D. Hopefully the combination of all these "immune boosters" does something. 

Finally I purchased a "super food" called SPIRUNLINA.Unlike plants you may grow in your garden, this “miracle” plant is a form of blue-green algae that springs from warm, fresh water bodies. It nourishes your body by providing most of the protein you need to live, helps prevent the annoying sniffling and sneezing of allergies, reinforces your immune system, helps you control high blood pressure and cholesterol and helps protect you from cancer. WOW!


I purchased a powder form of spirunlina to add to my juices and smoothies. Let me tell you - opening the bottle it reeked like my newt's water. (I have one named Papa Mustafa at work). It's definitely algae. The best part was once it was mixed with my juice I couldn't even taste it. 

Eating for Life: The Right Times

Bill Phillips believes in eating SIX times a day! In fact, six MEALS a day. Not snacks. Six meals a day creates a "metabolic environment" that supports your energy and muscle metabolism, while helping you burn body fat. Eating three BIG meals a day causes your blood sugar to spike then crash. When you eat meals every few hours, you'll have more energy and less hunger and cravings. Your blood sugar will remain constant, and in turn your insulin levels will stay lower.

Here is Bill Phillips' average day:

20 minute aerobic workout on empty stomach - Phillip's claims that you born more fat for fuel (rather than blood sugar/glucose)

Meal 1: 8:30am - "Breakfast" - nutrition shake (an hour after workout)

Meal 2: 10:30am "MidMeal" - cantaloupe & cottage cheese or eggs & oranges

Meal 3: 12:30pm - "Lunch" - turkey sandwich with lettuce and tomato on whole wheat bread

Meal 4: 3:30pm "MidMeal" - pita wedges & ranch dip or yogurt & strawberries

Meal 5: 6:00pm "Dinner" - biggest meal of day, hearty portions of protein, carbs and veggies

Meal 6: 8:00pm "Dessert" - balanced with protein, carbs and healthy - carrot cake muffins or banana cream pudding

I have tried to follow this plan - but it takes a lot of preparation the night before. I am usually consistent with meals #1, 3, 4 and 5. I am off by a bit because my breakfast is not usually until 10:30, so I don't need a mid meal before lunch. I think I need to try waking up earlier and eating earlier.

I really like the idea of Meal #6, I always get hungry around 8:30pm, but never considered eating something sweet yet healthy. Marek usually takes out the "munchies" so I end up drinking water and eating fruit while wishing I could eat what he is eating.

 Finally, I don't really know how I feel about working out in the morning on an empty stomach. It doesn't sound very good. Maybe for 20 minutes, but definitely not an hour. I'd pass out.

What are your thoughts on this?

Weigh In #4 & Eating For Life: The Right Combos

Today was weigh in #4. Needless to say I was a little worried. I want to keep losing and losing, while doing it the healthy way. I just keep thinking that I can't go under 145lbs. That my body will just hover in and around 145lbs and not go any lower. Forever. That I'm 145lbs and that's it. Don't ask me where on earth I got this idea from, it has just been in my head for a while. My PTNB keeps telling me "inches matter - not pounds" but I can't get breaking the 140s out of my head.

Honestly I look at myself lately and its awesome. I feel thin, I look thin. My colleagues tell me I look great and that my "clothes fit different." LOL. I am curvy in a good way. My waist is definitely shrinking. Today's weigh in was 144.0, a total of 0.8lbs less than last week. Am I happy? I guess... In reality 4.8lbs in 5 weeks is pretty impressive. I just hate waiting! I want to be 135lbs!! Although I guess my "I can't break 145lbs" idea is slowly "melting" away. Go KATIE!

Continuing on with my Eating for Life information, making sure to eat the "right combos" is very important to your vitality. I already went over most of this in the previous blog about the right foods. Simply choose a portion of protein (size of your palm) and a portion of carbs (size of your clenched fist). Then include a portion of vegetables (size of your cupped hand) in at least two of your daily meals. For example, a perfect combination meal would be chicken breast (protein), brown rice (carbs) and broccoli (veggies). Balanced meals promote stable energy and greater endurance. Each of the recipes in Bill Phillip's Eating for Life are balanced and delicious meals. Try them out! I have shared a few on this blog!

Goal Reached: Drank my nasty beet juice, even drank a veggie medley of celery, cucumber, tomatoes, spinach, kale, lemon and ginger
New Goal: Lose another 1lb next week (I know, inches matter, but I'm not allowed to measure until May 31, so weight it is!)

Eating For Life:The Right Amounts & Wednesday Challenge #2

Eating right is all about portions! Portions, portions, portions! I completely agree with Bill Phillips that you do not need to be a calorie couter or need to monitor your carbs or grams of fat each time you eat. I tried doing this with the MyFitnessPal app. I went nuts. None of this matters if you understand the importance of portions.

Portion of Protein - roughly equal to the size of the palm of your hand
Portion of Carbohydrates - roughly equal to the size of your clenched fist
Portion of Vegetables - approximately what you can hold in the cupped palm of your hand

Bill Phillips likes to eat a portion or carbohydrates and a portion of protein in each of his 6 meals (yes! 6!) and a serving of vegetables in two of them. I try to get as many veggies in my system as possible, juicing definitely helps. When you eat the right amounts of the right foods you will not feel hungry or stuffed. You will feel satisfied.

Here is a neat chart by PTNB shared with me. It seems to go hand in hand (pun?) with the Eating for Life plan.

Finally, I want to share the good news about Wednesday Challenge #2. Remember the 100 reps of death? Squats, Push-Ups, Wall Sits, Tricep Dips and Crunches? Ugh. I had made a goal last Wednesday to beat my time of 26.48 and do 50 push-ups instead of 40.

Nailed it! And did 60 push-ups!


Goal Reached: see above - Booyah!
New Goal: finish my jar of apple, beet, carrot juice - so sick, beat my time and do 70 push-ups for the next Wednesday Challenge!

Eating for Life:The Right Foods

As you may have noticed by the recipes I made last week, I recently purchased "Eating For Life" by Bill Phillips. The first part of the book is basically a text book and - being the keener I am - it is heavily highlighted. The main premise of this book is to explain the "Eating Right Recipe." It is as simple as combining these 4 things; the right foods, the right amounts, the right combos and the right times. I would like to share these ideas with you, as I find the majority of them very important to my journey. Hopefully it isn't too dry.

The Right Foods - the technical term for these right foods are "nutrient rich and calorie compact," the complete opposite of "empty calories." Right foods are healthy sources of the six nutrients that are essential to our health: protein, carbohydrates, essential fats, vitamins, minerals and water.

                 A) Protein - supports your metabolism, helps stabilize energy levels through its effect on insulin and blood sugar, and satisfies your appetite  

• chicken breast, turkey breast, lean beef, swordfish, orange roughy, salmon, tuna, crab, lobster, shrimp, lean ground beef, buffalo, eggs, cottage cheese, low-fat cheese, nutrition shakes and protein powder

               B) Carbohydrates - a source of immediate energy, also cause the release of insulin. Carbohydrates and protein work together and are good to have in each meal

• brown rice, barley and oatmeal cause a relatively slow release of blood sugar, apples, oranges, and berries provide quicker energy, variety is key

             C) Essential Fats - increase the metabolism of stored bodyfat and decrease fat production in the body. Yes, fat removes fat. There are two important essential fats (omega-6 and omega-3) that our bodies need, however, our body cannot produce them. 

• Omega-6 and Omega-3 are found in healthy vegetable oils (canola, olive, sunflower), fish oils (salmon, tuna, halibut) and in dark green leafy vegetables (kale, spinach)

           D) Vitamins and Minerals - many of us do not eat enough of these micronutrients. By not maintaining proper levels, deficiency symptoms will appear such as; muscle weakness, slow fat loss, connective-tissue deterioration, and frequent colds and infections. Vitamins are either "fat soluble" or "water soluble", depending on how they are transported through our blood. Minerals are inorganic in nature, meaning they are not produced by plants or animals. They are essential for nerve cell communication, flexing muscles (which way to the gun show?) and energy production. Minerals are either "bulk" or "trace" depending on the amount needed by the body.

• Fat soluble vitamins include A, D, E and K. They can be stored in fat tissue and the liver extending their life span in the body.
• Water soluble vitamins include all of the B vitamins and vitamin C. They are not stored in the body for more than a few hours, so daily intake is important.
• Bulk minerals include calcium (milk), magnesium, potassium (bananas) and sodium
• Trace minerals may be required in quantities as small as a few micrograms, such as chromium, copper, iodine and selenium

           E) Water makes up over 70% of our bodies. We generally lose about 10 cups of water per day. Most of us don't even drink enough to make that back and are walking around in a chronic state of dehydration. A key note is to not wait until you are thirsty to drink water. Drink at least 10 cups per day. Have a water bottle at work. Drink a glass after a coffee. Drink a glass after a diet soda.  Drink. Drink. Drink. Drink until your pee is light yellow or almost clear. 

*Just a side note: Since I have changed my diet I have noticed I have cut down my coffee intake immensely. I used to have 2 cups a day and now I am down to 2 a week, if that. My body is not craving the caffeine like it used to. I am unsure if this is because my I am eating breakfast every day or because I am juicing and getting all the vitamins and minerals I was lacking before. Either way it is awesome! I am not exhausted each morning, my hair is shinier and my face is clearer. The right foods make a huge difference. 

Foam Rollers

I was introduced to foam rollers by my co-worker and good friend Doug McCarthy. Doug is also on his own journey of weigh-loss, inch-loss and fitness. Let me tell you, he is doing amazing. Down 25lbs in 3 months, 4.5% body fat and 17 inches. Unreal. Whoot Whoot!

After my 100 squats on Wednesday I had some serious quad pain the next day. I'm talking "couldn't climb the two flights of stairs in my house" quad pain. And of course I still wore my designer pumps to work. (Obvi) Point being, my legs were sore as hell. Doug recommended I try a foam roller. A what???  For those like me who were picturing those old pink foam hair rollers from my days as a jazz dancer - you are wrong.

"Foam rolling is a technique that is used by athletes and physical therapists to inhibit overactive muscles. This form of stretching utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle."

This video shares some great exercises to use!
Let me tell you, I had to leave my dignity at the door as I was basically dry humping the ground while doing my quads (as seen in video at 1:15). I won't lie, these stretches hurt. But it is a good pain and my legs feel amazing now. 

May Workout Schedule

My PTNB emailed me my May workout schedule. Wow! It's killer. In fact I am very overwhelmed. She has me doing weights now, and all kinds of exercises I have never heard of. In fact, YouTube has been my best friend this week. I am now working out 4 days a week instead of every second day. Check out my schedule:

Monday:

Wednesday:

Thursday: 

Saturday:

The best part about all of this is so far I have done it! I couldn't believe it. Honestly, I am so proud of myself. Each of these exercises are so daunting on "paper" - but once I pushed myself, my body absolutely surprised me. And yes, I did put my workouts on Numbers on my iPad. And yes, I bring my iPad to the gym. I'm one of those people. :)

Friday: Food Day!

Yes I realize I am posting this at 1:22am, technically Saturday. Yes I realize I should be in bed but I just got home from a movie date for my 3 year (dating) anniversary. It's Friday: Food Day. I have decided because I had so many great things to eat this week I would share my favorites all in one day. Maybe Friday: Food Day will become a "thing."

SNACK
Almond Oat Bites - found this great snack on "rebootwithjoe.com" 

1 cup organic old-fashioned oats rolled oats
1/4 cup ground flax
1/4 cup sliced organic almonds, chopped
2 tablespoons chia seeds
1/8 teaspoon cinnamon
Pinch of sea salt
1/4 cup + 2 tablespoons creamy, organic almond butter, melted and slightly cooled
1/4 cup + 1 tablespoon organic honey
1/4 teaspoon pure vanilla extract
2 tablespoons mini dark chocolate chips (I used unsweetened coconut instead)
1/4 cup ground almonds (pulse in a food processor), to roll the balls in

Directions:
1.) Combine oats, chopped almonds, flax, chia seeds, sea salt and cinnamon in a large bowl and stir.

2.) Melt almond butter in a saucepan over medium-to-low heat.  Once almond butter has melted, remove from heat and stir in honey and vanilla.  Once the mixture has cooled slightly, pour it over the oat mixture and mix well with a spoon.  Fold in the chocolate chips.

3.) Roll the mixture into small bite-sized balls and then roll it into the ground almonds, coating all sides.

4.) Let chill in the fridge before eating.

LUNCH
Tropical Tuna Sandwich - great recipe from Eating For Life by Bill Phillips

1 can (6oz.) tuna, water packed, drained
2 tbsp Miracle Whip fat free
1 tbsp crushed pineapple drained
1 celery stalk, chopped
2 tbsp sweet pickle relish (I didn't use)
1 tsp yellow mustard (I used dijon)
1/8 tsp ground cinnamon
4 slices whole-wheat bread

Directions:
1.) Combine tuna, Miracle Whip, pineapple, celery, relish, mustard and cinnamon. Mix well.

2.) Spread on bread and make a sandwich. Heat in pan if you want them grilled.

DINNER #1
Lettuce Wraps - great recipe from Eating For Life by Bill Phillips

1 bag (12oz) soybeans with pods (edamame)

4 fresh shiitake mushrooms

7 stalks napa cabbage

1lb lean ground turkey

1/2 onion, chopped

2 tbsp hoisin sauce 

1 tbsp lite soy sauce 

1/4 tsp five-spice powder

1 (8oz) can sliced water chestnuts, drained (I used red peppers)

12 large leaves of iceberg lettuce

Directions:

1.) Prepare soybeans according to package.

2.) Remove and discard stems from the shiitake mushroom caps. Chop napa cabbage keeping leaves and stems separate. 

3.) Lightly coat a wok or skillet with cooking spray and place over medium-high heat. Add turkey and then stir-fry until no longer pink, about 3-4 minutes. Remove turkey from the wok and set aside.

4.) Lightly re-coat the wok or skillet with cooking spray. Add chopped cabbage STEMS and onion. Stir-fry until tender, about 2 minutes.

5.) Stir in hoison sauce, soy sauce and five-spice powder. (I had to double this, as my turkey was more than 1lb) Add cabbage LEAVES, mushrooms and water chestnut, stir-fry for about a minute. Add cooked turkey back into the skillet and stir-fry until well combined and heated through, about 2 more minutes.

6.) Place 3 lettuce leaves and a fourth of the soybeans on each of 4 plates. (I did not make soybeans, couldn't find them.) Spoon stir-fry on to lettuce leaves. Enjoy.

DINNER #2
Baked Chicken Parmesan - great recipe from Eating For Life by Bill Phillips

2 egg whites
1/3 cup Italian seasoned breadcrumbs (I used Panko crumbs and Mrs. Dash)
4 Tbsp reduced-fat Parmesan cheese, grated, divided
2 portions chicken breasts
2 portions spinach pasta (I used fettucini)
1 cup low-fat pasta sauce



My photo! Great presentation...right???


2 cups baby spinach leaves

Directions:

1.) Preheat oven to 400F

2.) Beat egg whites with fork in medium bowl. Mix breadcrumbs & Parmesan cheese on a pie plate

3.) Dip chicken breasts in egg whites, then in breadbrumb mixture coating well.

4.) Lightly coat a baking sheet with cooking spray. Place chicken on baking sheet, bake for approximately 12 to 15 minutes, turn over and bake an additional 12 to 15 minutes, until chicken is no longer pink in the center, and coating is golden brown.

5.) While chicken is baking, prepare pasta according to package directions. 

6.) Warm pasta sauce in a small saucepan over medium low heat.

7.) Divide spinach leaves between two plates. Layer warm pasta and chicken over spinach. Top with pasta sauce and remaining Parmesan cheese. 

JUICE
Food Matters Perfect Green Juice - from the Green Juice Challenge. Yep! I did it!

1-2 celery stems
1/2 cucumber
1 large kale leaf
1/8 fennel bulb (I didn't have one)
1 green apple
1/2 lemon, peeled

I liked it. Marek did not. Oh well. 

Goal reached: tried green juice. 
New goal: drink it again. 

Wednesday Challenge

My month of straight cardio is over! Whooo hooo! Today I started my very first "Wednesday Challenge" - I am sooo sore. I can barely type this my chest is so sore. Ha! My PTNB laid out the following TIMED plan for me.

Warm Up: 10 minutes of cardio
100 body weight squats - COMPLETED
100 push ups (on knees) - 40 COMPLETED
3 x 1 minute wall sits - COMPLETED
100 tricep dips - COMPLETED
100 crunches - COMPLETED
Cool Down: 5 minutes of walking

I completed the challenge (despite the push-ups) in just under 27 minutes. I honestly did not think my body could do it. I thought Bronwyn had lost her $%#&^*# mind! But I did it! And now I am sore. Did I mention that? But a good sore.

I challenge any of you reading my blog to try this too! Time yourselves and work to beat your time each week. Its a quick workout but pays off. My heart was pumping like crazy.

New Goal: Beat 26.48 minutes next Wednesday and do 50 push-ups instead of 40.